Cancer-Fighting Broccoli & Kale Stir-Fry
Broccoli, kale, and bell pepper stir-fried with garlic and ginger in a light soy-sesame sauce — a fast, vegetable-forward side or main.
This stir-fry comes together fast enough for a weeknight, and it packs two of the more nutrient-dense vegetables you can buy into one skillet.
Broccoli and kale are both dark, nutrient-dense greens that regularly show up in conversations about cancer-support-oriented eating, which is why they anchor this dish rather than a more neutral vegetable. Garlic and ginger get sautéed first to build a flavor base, and a light soy or tamari sauce ties everything together without needing much added fat — just a tablespoon of oil for the whole pan. The vegetables go in stages, sturdier ones first, so nothing turns mushy by the time it hits the plate.
Keep the heat fairly high and keep everything moving so the broccoli stays bright green and just tender-crisp.
Ingredients
- 2 cups broccoli florets
- 2 cups kale — stems removed and chopped
- 1 medium red bell pepper — sliced
- 1 small carrot — thinly sliced
- 2 cloves garlic — minced
- 1 tablespoon fresh ginger — grated
- 2 tablespoons low-sodium soy sauce or tamari
- 1 tablespoon olive oil or sesame oil
- 1 tablespoon water or vegetable broth — as needed
- 1 tablespoon sesame seeds — optional, for garnish
Instructions
- 1Heat oil in a large skillet or wok over medium heat.
- 2Add garlic and ginger, sauté for 1 minute until fragrant.
- 3Toss in broccoli and carrot, stir-fry for 3–4 minutes.
- 4Add kale and red bell pepper, cooking for another 2–3 minutes.
- 5Stir in soy sauce/tamari and splash of water or broth if needed.
- 6Cook until veggies are bright and tender-crisp.
- 7Garnish with sesame seeds before serving.